The most successful football programs have great coaching and superior athletes, but they also incorporate a specific strength and conditioning program into the year-round training program. These programs include weightlifting workouts designed to simulate the demands of a football game. As a result, the proper way of weightlifting for football is to incorporate functional sport-specific and position-specific exercises into a strength-training routine that progresses throughout the year.
Phases
The season lasts four to five months in the fall, but the weightlifting workouts take place 12 months. The year-round program is split into three basic phases --- pre-season, in-season and transition. Each phase has a specific goal with the weightlifting workouts adjusting slightly to match these goals. For example, the pre-season weightlifting workouts focus on building maximal strength with strength maintenance during the in-season and muscle recovery during the transition phase.
Exercises
For any weightlifting workout, you can choose from hundreds of exercises, but the proper way of weightlifting for football includes functional exercises designed to improve strength and power. Sample exercises include the bench press, shoulder press and hang cleans for the upper body and squats, deadlifts and overhead squats for the lower body. Additional exercises are added based on your individual requirements and position. For example, if you need to improve upper body strength as a lineman, add exercises such as pushups, pullups and barbell exercises.
Hypertrophy
The overall structure of each weightlifting workout is determined by the training phase and workout goals. For example, the hypertrophy program is incorporated into the preseason training phase for players wanting to increase body weight or muscle size. In the hypertrophy weightlifting program, perform two to four workouts per week for four to six weeks with six to nine exercises per workout. Use a resistance that you can complete about 12 repetitions for three to six sets. Rest two to four minutes per set and combine the workout with speed and agility drills.
Maximal Strength
After completing the hypertrophy phase, players can progress to the maximal strength phase. The maximal strength phase focuses on using heavy loads that can be lifted for one to four repetitions and three to five sets. With the increased weight, rest intervals last three to five minutes with a total of four to seven exercises per workout. Complete two to three sessions per week for a total of three to nine weeks.
References
- Sports Fitness Advisor; The 12-Month Football Training Program; Phil Davies
- Sports Fitness Advisor; Football Strength Training the Maximal Strength Phase; Phil Davies
- Sports Fitness Advisor; Football Strength Training the Hypertrophy Phase; Phil Davies
- Bodybuilding.com; Nutrition and Conditioning for Football; Jason Morgan; October 2004
- CrossFit Football: What Is CrossFit Football?
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